T Nation

One Leg Squat Form?

Hi all,

I am a beginner lifter, only been spending time in the gym for the past two months. For my cycling and running, I’m looking to build some muscle on my legs. One exercise I have been looking at is the one leg squat, but the problem is that I can’t find anything about proper form. I have tried, and succeeded, doing a few, but my form just feels “off.”

Any suggestions? Thanks in advance for your help.



This website has technique for almost every lift. You want to find a box to put your foot on that allows you to squat till your thigh is parallel to the floor.

It should feel off because you’re using some “stabilizer muscles” for balance that you don’t activate in a normal squat like the gluteus minimums and some other tiny ones.

If you want to do single legged free squats then just stick one leg out and squat as low as you can. Try to go lower ever time you do them.